BENEFITS OF MEDITATION
- INTRODUCTION:-
- WHAT IS MEANT BY MEDITATION :-
- Meditation has been practiced in cultures all over the world for thousands of years.
- Nearly every religion, including Buddhism, Hinduism, Christianity, Judaism, and Islam, has a tradition of using meditative practices.
- While meditation is often used for religious purposes, many people practice it independently of any religious or spiritual beliefs or practices.
- Meditation can also be used as a psycho therapeutic technique.
- There are many different types of meditation
- TYPES OF MEDITATION:-
There
are a variety of meditation methods that suit most people, regardless of
personality or lifestyle. However, there is no “right way” to meditate, meaning
someone can explore the different types until they find one that works for
them.
SO EIGHT TYPES OF MEDITATION ARE GIVEN BELOW:-
- Loving-kindness meditation
- This type is also known as
Metta meditation - Trusted Source
- . Its goal is to cultivate an attitude of love and kindness toward everything, even a person’s enemies and sources of stress.
- While breathing deeply, an individual opens their mind to receive loving kindness. They then send messages of loving kindness to the world, specific people, or their loved ones.
- In most forms of this meditation, the key is to repeat the message many times, until the individual feels an attitude of benevolence.
2. Progressive muscle relaxation
- During a progressive relaxation session, practitioners start at one end of their body, usually their feet, and work through the whole body.
- Some forms of progressive relaxation require someone to tense and then relax muscles. Others encourage a person to visualize a wave, drifting over their body to release tension.
- Progressive relaxation can help to promote generalized feelings of calmness and relaxation. It may also help with chronic pain. Because it slowly and steadily relaxes the body, some people use this form of meditation to help them sleep.
3. Mindfulness meditation
- Mindfulness is a form of meditation that urges practitioners to remain aware and present in the moment. Rather than dwelling on the past or dreading the future, mindfulness encourages awareness of an individual’s present surroundings.
- Crucial to this is a lack of judgment. To illustrate, rather than reflecting on the annoyance of a long wait, a practitioner will simply note the wait without judgment.
- Mindfulness meditation is something people can do almost anywhere. For example, while waiting in line at the grocery store, a person might calmly notice their surroundings, including the sights, sounds, and smells they experience.
- A form of mindfulness is involved in most types of meditation. For instance, breath awareness encourages practitioners to be aware of their breathing, while progressive relaxation draws attention to areas of tension in the body.
- Because mindfulness is a theme common to many types of meditation, it has been studied extensively. Research has found that it can:
- reduce fixation on negative emotions
- improve focus
- improve memory
- lessen impulsive and emotional reactions
- increase relationship satisfaction
4. Breath awareness meditation
- Breath awareness is a type of mindful meditation that encourages mindful breathing.
- Practitioners breathe slowly and deeply, counting their breaths. The goal is to focus only on breathing and ignore other thoughts that enter the mind.
- As a form of mindfulness meditation, breath awareness offers many of the same benefits as mindfulness. Those include:
- reduced anxiety
- improved concentration
- increased emotional flexibility
5. Mantra-based meditation
- Mantra-based meditation involves the continuous repetition of a set of syllables, phrases, or words either aloud or silently. A person may perform it with or without religious content.
- It works by overriding and redirecting negative thoughts. A
2022 study - Trusted Source
- found it produced small to moderate decreases in anxiety, as well as small reductions in depression. However, study bias and the scarcity of research may weaken these findings.
6.Transcendental meditation
- Transcendental meditation is a spiritual form of meditation where individuals remain seated and breathe slowly. The goal is to transcend or rise above the person’s current state of being.
- During a session, a person should focus on a mantra. If they are working with a teacher, they will determine the mantra based on a complex set of factors.
- An alternative form allows people to choose their mantra. This more contemporary version is not technically transcendental meditation, though it may look substantially similar. A person might decide to repeat “I am not afraid of public speaking” while meditating.
- assessed the value of this form of meditation in 40 teachers. The authors concluded that it may help reduce stress, burnout, and depression. However, further research is necessary to verify the results.
7. Mindfulness-based stress reduction
- More than 30 years ago, Jon Kabat-Zinn developed a course in mindfulness-based stress reduction (MBSR) to manage chronic pain and mental health conditions in people who were not responsive to conventional treatment.
- The original course lasted 8 weeks and included body scan, belly breathing, yoga, and present moment awareness meditation.
- MBSR includes homework involving tasks, such as keeping a positive events log or gratitude journal. Researchers have found that people who participated in MBSR scored significantly better on psychological tests and experienced less pain, according to an older 2014 study
8. Guided meditation
- The voice of either a live person or a taped recording can act as a guide in directing various types of meditation. This differs from forms of self-guided meditation that an individual’s own mind directs.
- Someone may use guided meditation for mindfulness or MBSR. People who are new to meditation may wish to start with a guide in some form. A live guide may be available in group settings, while a recording is available via videos, podcasts, apps, and audio recordings.
- 100 BENEFITS OF MEDITATION:-
1. It lowers cortisol levels.
Research shows that mindfulness meditation lowers levels of cortisol, the hormone that causes stress. Reducing cortisol can decrease general stress, anxiety and depression.
2. You can better deal with stress.
Meditation brings a sense of calm to the mind and body that can reduce stress, Washam says.
“When the mind relaxes and lets go, the body follows,” she says. “We want our adrenaline and our nervous system to take a break at times, to unplug, to recycle, to rejuvenate.”
3. It eases anxiety.
“Meditation is literally the perfect, portable anti-anxiety treatment,” says health coach Traci Shoblom. Taking just a few minutes to close your eyes and do breathing exercises can turn off the mechanisms in your brain that cause anxiety.
4. It reduces depression symptoms.
Depression is a series mental health condition often triggered by stress and anxiety. Research suggests meditation can change areas of the brain, including the “me center” and “fear center,” that are linked to depression. People who meditate also show increased gray matter in the brain’s hippocampus, responsible for memory.
5. You’ll get a mood boost.
Meditation helps you deal with stress, anxiety and difficult situations, which makes you happier and feel better. “We’re just able to deal with difficult things without letting it affect your mood,” Washam says.
6. You can retrain your brain.
The brain tends to develop as it’s used. Meditation may retrain the brain to use the prefrontal cortex, known as the “me center,” to regulate the amygdala, or “fear center,” says researcher and author Bracha Goetz.
“This means that when faced with a stressor, when we are not meditating, we will have gotten in the habit of using our prefrontal cortex to direct our minds back to think more calmly and clearly focus, rather than letting our impulsive reactions direct us,” Goetz says.
7. It’s good for your heart.
Research shows meditation can reduce the risk of cardiovascular disease, says Chirag Shah, physician and founder of online healthcare platform Push Health. Meditation positively impacts blood pressure, heart muscle effectiveness and general cardiovascular mortality.
8. It lowers blood pressure.
High blood pressure affects about 30% of U.S. adults and is considered a worldwide epidemic that heightens the risk of stroke and heart attack. Meditation may improve blood pressure naturally, without medication, research shows.
9. It enhances serotonin levels.
Serotonin is a chemical produced in nerve cells that works as a natural mood stabilizer. When you meditate, you’ll increase serotonin levels, which Washam says acts like a natural anti-depressant.
10. You’ll break bad habits.
Whether it’s smoking or shopping too much, meditation brings awareness to your actions in that moment and help you break the cycle of a bad habit, Washam says.
Most habits form unconsciously, she says, and, “Over time, (meditation) brings awareness to what we’re doing, so we’re not acting out unconsciously. Mindfulness interrupts the habit.”
11. You’ll strengthen relationships.
Good communication, empathy and respect are the hallmarks of a strong relationship, and meditation helps improve all of those qualities. Creating a deeper connection with yourself makes relationships easier and more fulfilling, Washam says.
“The moment I become present, I’m available to my partner, to my friends, to myself,” she says.
12. It boosts concentration.
When so many things are racing through our minds at any given time, it can be tough to concentrate on tasks at work or even hobbies like reading a book. Meditation centers your mind so you can focus on what you need to get done.
13. It helps build inner strength.
We’ve all been stuck in traffic or in a long, boring meeting and couldn’t wait to escape. Practicing meditation and mindfulness helps build inner strength and endurance to calmly get through these situations, Washam says.
“It creates an ability to be in the moment no matter how it is,” she says. “We're just able to be with difficult things without unraveling or letting it affect you.”
14. You’ll learn to be present.
Research shows meditation can decrease brain activity in the default mode network (DMN), the part of the brain that wonders, worries and overthinks, helping us stay in the present, says Adina Mahalli, relationship expert and mental health professional at Maple Holistics.
“Meditation promotes being in the present moment and focusing our thoughts,” Mahalli says, explaining that meditation works the brain like a muscle. “The more you meditate the more easily you’re able to snap out of DMN mode and into the present.”
15. You’ll become comfortable in stillness.
These days, most of us are always on the go and rarely take the time to calm down. Meditation can make you feel comfortable with stillness, says Josee Perron, life coach and yoga and meditation teacher.
“We've become accustomed to needing to be on the go all the time,” Perron says. “But, so much running around doesn't leave any time for stillness, which is the gateway to connecting with your deeper inner self.”
16. It helps with brain fog.
If you struggle with concentration, forget things easily and have a hard time focusing, you might have brain fog. It’s often caused by stress, and a meditation practice can calm your mind and let you focus on your breath so you feel more present.
“Meditation cuts through the fog because we're waking up in that moment in a way, literally,” Washam says. “We’re stopping the habitual distraction, which has effects in the brain long term.”
17. You’ll better handle anger.
Getting angry is a natural feeling when dealing with difficult people or situations. If you act impulsively, you could make things worse, however. When you meditate, you train your brain to focus on the present, and this can help you learn to control and process your emotions in the moment.
“Maybe you're upset, but you slow down and just feel your emotions,” Washam says. “Just that simple act of turning toward your breath creates a kind of relief in the mind.”
18. You can work through grudges.
Holding onto anger and reliving past wrongs in your mind takes a toll on the mind and body. To calm these feelings, Washam suggests using STOP, a mindfulness–based meditation technique, which stands for stopping in the moment, taking a breath, observing your internal feelings and proceeding with your day.
19. You’ll live in the moment.
Learning to focus and live in the moment is an important benefit of meditation, but it’s easier said than done. Often, our thoughts turn to past events or things we need or want to do in the future, and we seem to forget about the here and now.
20. It helps you cope with pain.
Meditation activates areas of the brain that are associated with processing pain, so mindful breathing can help people manage chronic pain, says Megan Junchaya, health coach and founder of Vibe N’ Thrive. Research shows that even a short amount of meditation can boost pain tolerance and reduce pain-related anxiety—and, it could possibly alleviate the need for opioid pain medication.
21. Meditation helps you relax.
Learning to simply relax and keep calm under pressure are huge mental and physical health benefits of meditation. Practicing mindfulness can reduce stress and lower blood pressure so you’ll feel more relaxed.
22. You’ll sleep better.
Most Americans don’t get enough sleep, and it’s tough to get through the day when you’re exhausted. It’s also bad for your health. When you meditate, you may find yourself drifting off to sleep more easily and getting better quality sleep, according to the National Sleep Foundation.
23. It helps with insomnia.
If you have a sleep disorder, like insomnia, meditation can be especially helpful. It reduces anxiety and retrains the brain to slow down and respond differently to stressors.
24. But, you may not need as much sleep.
Meditation is not a sleep replacement, and we all need our eight hours. But, when long-term meditation practitioners spent several hours meditating, they experienced a significant drop in sleep time compared to those who don’t meditate, according to a 2010 study published in Behavioral and Brain Functions.
25. Meditation teaches you to self-soothe.
You will learn to work through anxiety, anger and other problems so that you don’t turn to unhealthy behaviors, like drugs or alcohol, to self-soothe.
26. You’ll become your own cheerleader.
Meditation acts as a support system to help you through a rough time. You’ll realize the value of celebrating your strengths and successes and not worrying so much about any faults or mistakes.
27. It reduces inflammation.
Meditation’s ability to help reduce stress is well known. But, chronic stress creates inflammation in the body, which is linked with heart disease, stroke, diabetes and obesity, says Paul Claybrook, a certified nutritionist.
28. It adds balance to your life.
Finding balance—whether it’s juggling work and home life, dealing with stress and taking some down time—is vital for our mental health and well-being. Practicing mindfulness and learning to center your thoughts will get you there.
29. You’ll be more productive.
Bringing more awareness to your day-to-day focuses you on the task at hand, rather than jumping around from one project to another—and, this increases productivity, says Cory Muscara, founder of Long Island Mindfulness Center.
“When we're going through our day on autopilot, we miss those quick transition moments from working on a project to scrolling through our friend's cat pictures on Facebook,” he says. “The quicker we catch these transitions, the quicker we can come back to the task at hand, and the more we can get done.”
30. It boosts the immune system.
Among the many health benefits of meditation is an immune system boost, says Mick Cassell, clinical hypnotherapist and founder of wellness app ThinkWell-LiveWell. Research shows that mindfulness lowers blood pressure and enhances the immune system, making you feel better and maybe even live longer.
31. It improves mental functioning.
Practice meditation regularly and you’ll see a “chain reaction” that leads to better mental functioning, Cassell says. That can include becoming more relaxed, sleeping better and improving concentration, reasoning, performance and productivity.
32. You’ll feel more creative.
Meditation helps you dial up your creativity, which you can extend to your daily life, Cassell says. Creativity offers benefits like problem-solving, adaptability and self-confidence.
33. It makes you kind.
We all need a little more kindness in our lives, and meditation can do the trick. A type of meditation, called Metta, focuses on a feelings-related practice that promotes kindness, says Stella Samuel, wellness coach at Brandnic.com..
34. It improves memory.
Meditation enhances cognitive function, which can be a mood-booster and help prevent memory loss, says Brittany Ferri, occupational therapist and founder of Simplicity of Health.
35. Meditation prevents burnout.
As we work longer hours and continue to add to our load of responsibilities, it’s easy to burn out. Practicing mindfulness-based stress reduction could actually shrink the part of the brain that causes worry and fear, and strengthens the prefrontal cortex, which is responsible for personality development, research suggests. So look to meditation to help fight workplace stress.
36. You’ll have a spiritual awakening.
Meditation takes us to a place deep inside ourselves, which can bring feelings of love and peace. For some, that could lead to a spiritual awakening.
37. Meditation builds resilience.
Focusing on all emotions—happiness, failure and regret—lets you observe these feelings and experience a “seat of awareness,” says Sherrell Moore-Tucker, author and wellness educator.
“While sitting with those feelings and experiences, inner strength is cultivated and resilience emerges,” she says.
38. Your sex life will heat up.
Mindfulness lets you tap into a more authentic, compassionate and honest relationship to sex, says Shauna Shapiro, clinical psychologist and author of “Good Morning, I Love You.” Studies show practicing mindfulness increases sexual arousal and overall sexual satisfaction, because it enhances your connection with your body.
39. It promotes mindful eating.
Our relationship with food can be a complex one, and dieting or overeating can be harmful to our physical and mental health. Mindfulness helps counter your consciousness and reactivity around food, adding to the enjoyment of eating while recognizing hunger cues, Shapiro says.
“As we eat mindfully, we are able to listen to the messages of our body, recognizing what foods our body wants, as well as appreciating when we feel hungry and when we become full,” she says.
40. You’ll become more in tune with your body.
Many of us go through the day with a constant dialogue running through our minds. Meditation facilitates a direct experience, or “wordless experience of pure sensation,” says Brooke Nicole Smith, mindful eating expert and integrative wellness and life coach. This lets you learn to check in with the body.
41. It helps you deal with uncomfortable situations.
Getting out of your comfort zone builds strength and leads to personal growth. Meditation teaches you to experience discomfort “without freaking out about it,” opening the door to new possibilities, where you’ll feel more comfortable asking for a raise, having a tough conversation or tackling anything else you’ve been avoiding, Smith says.
42. It could alter gene expression.
Research shows that mindfulness-based meditation can lead to molecular changes in the body, which may reduce levels of pro-inflammatory genes. That means you could recover more quickly from stressful situations.
43. Meditation could help fight addiction.
Practicing mindfulness lets you better control emotions, thoughts and behaviors, giving you greater control over subconscious habits and addictions, Junchaya says. Research suggests mindfulness-based interventions could treat addictions, including alcohol, smoking, opioids and other drugs.
44. Meditation fosters accountability.
Self-exploration leads to self-awareness. Meditation teaches you to own up to actions and behaviors, and stop living in denial or lying to yourself about issues in your life, says Fran Walfish, family and relationship psychotherapist and author of “The Self-Aware Parent.”
45. You’ll make better decisions.
Being constantly on the go means we often make impulsive decisions. Since meditation helps you slow down, you can make better decisions and fewer mistakes in your home and work life, says Sadi Khan, fitness research analyst at RunRepeat.
46. It boosts self-esteem.
Meditation helps quell negative thoughts, calms the mind and reduces anxiety, helping you feel good about yourself and the decisions you make.
47. Meditation eases loneliness.
A study published in the journal Brain, Behavior, and Immunity showed older adults, who took part in an eight-week mindfulness-based stress reduction program, saw a decrease in pro-inflammatory gene expression—and, this reduced feelings of loneliness.
48. It improves memory.
Brief meditation training has been shown to improve “visuo-spatial processing, working memory and executive functioning,” according to a study published in Consciousness and Cognition. After just four days of meditation training, people showed a stronger ability to pay attention longer.
49. It can alleviate PMS.
Headaches, cramps, hot flashes and water retention—meditation has been shown to relieve symptoms of premenstrual syndrome and change how you perceive period pain, according to a study published in Mindfulness.
50. Meditation may improve arthritis symptoms.
Several studies have shown that meditation and mindfulness-based stress reduction can help manage chronic pain, which is welcome news for people living with arthritis. Embracing meditation can help lessen the intensity of pain, enhance functionality and improve mood and quality of life.
51. It changes how the body responds to stress.
Stressful situations happen, but meditation helps you manage your reactions to stress. Not only is this good for your health, it can also diffuses stressful moments so they don’t escalate.
52. Meditation encourages movement.
Meditation fosters a mind-body connection that will encourage you to get up and move. Combined with yoga, tai chi or a casual walk, meditation focuses on being present in your own body and expanding awareness during physical activity, says Lisa Ballehr, an osteopathic physician.
53. It helps you focus.
Having trouble focusing on a specific task? Meditation can change that. “It could be the simple act of sitting down to a good meal or pushing through a workout session, but the intent is to focus on simply that task at hand and not letting the mind wander,” Ballehr says.
54. You’ll become more self-confident.
“Once you learn that you are not your thoughts, you can finally let go of your fears,” says Lucile Hernandez Rodriguez, a yoga teacher and holistic health coach. Focusing on your meditation practice helps you find stability, peace of mind and self-acceptance.
55. It promotes emotional stability.
Meditation lets you focus on your mind and identify thought patterns, so that you can address them, Rodriguez says. You’ll discover healthy ways to deal with your emotions and repressed feelings.
56. You’ll perform better.
So much focus is on productivity and getting as much done as you can in a day. Meditation can improve performance in all areas of your life. “Meditation is commonly used by high-performers in every discipline, as it helps you find your state of flow and truly excel in a task,” Rodriguez says.
57. You’ll get in touch with your inner voice.
When we calm the overactive mind through meditation, we open ourselves up to new feelings and experiences. “We are able to tune into and listen to that voice within, our intuition, versus the confusing chitter chatter of our mind’s stories,” says Tara Skubella, an earthing and meditation expert and founder of Earth Tantra.
58. You’ll learn to focus your breathing.
Breathing is a natural function of the body, of course, but how often do you truly focus on each breath? “Meditation provides a space for us to slow and deepen our breath for more oxygen and carbon dioxide exchange,” Skubella says.
59. You’ll make a mind-body connection.
“How often do we actually give ourselves permission to feel even the most subtle sensations within the body?” Skubella asks. “If we listen, our body will let us know what needs to be healed.”
Practicing meditation provides a chance to stop and build a relationship with the body.
60. Meditation keeps your brain younger.
When you focus on your breath during meditation, you’re also giving the brain a boost, says Tara Huber of Take Five Meditation. Research published in the Journal of Cognitive Enhancement shows that regular mindfulness meditation can even slow the aging process and reverse brain aging.
61. It helps you cope with trauma.
The death of a loved one or recovering from past abuse can mean dealing with trauma and grief on a daily basis. Meditation can provide emotional safety and focus, so that you can process these feelings, says meditation teacher Colette Coleman.
62. It keeps distractions away.
The need for constant multitasking can have our minds scattered. A mindfulness practice pushes away distractions so that you can tackle your to-do list in a calculated way.
63. You’ll simplify your life.
Living peacefully in the moment not only helps you feel more present, but it relieves the pressure of having to do so much. “After we adjust to the challenges of quieting ourselves and letting go of restlessness, we can feel the relief of not having to constantly do,” says Connie Habash, psychotherapist, yoga and meditation teacher, and author of “Awakening from Anxiety.” This realization lets you simplify your life and find joy.
64. You’ll feel more alert.
Fighting drowsiness and brain fog may be a daily occurrence. Mindfulness training can improve your ability to stay continually alert over a longer period of time, says Keiland Cooper, neuroscientist at the University of California. Research shows that meditation increases activation of the prefrontal cortex, which regulates emotion and attention, and decreases activity in the amygdala, which controls fear.
65. You’ll become more patient.
Patience is truly a virtue, especially in dealing with difficult people. “Meditation allows you to become more adept at dealing with mental distractions, maintaining calm in moments of chaos, improving patience levels, increasing your tolerance of others (and yourself), and responding thoughtfully instead of reacting emotionally throughout your day,” says Amber Trueblood, a marriage and family therapist and author.
66. You’ll be more tolerant of others.
It may be tough to see eye-to-eye with difficult co-workers or relatives with differing political views. A regular meditation practice will keep you calm in these instances so you can embrace tolerance. It’s an important part of building relationships.
67. Meditation enhances your metabolism.
Practicing meditation will likely inspire you to move more or take up yoga or another fitness routine. Research has also shown a link between mindfulness and an enhanced metabolism.
68. It improves digestion.
The mind-body balance and reduced stress that you’ll experience from meditation is great for your digestive system. It could relieve symptoms of indigestion, irritable bowel syndrome, constipation and other health issues.
69. You’ll have more energy.
Maintaining a mind-body connection and reducing stress will give you an energy boost. Meditation helps you feel less weighed down by your emotions and ready to move or take on new projects.
70. You’ll have better impulse control.
Through practicing mindfulness, you’ll learn to center your mind and focus on your breath, which helps you control your emotions and impulses.
71. Meditation releases endorphins.
The practice of meditation releases endorphins and lowers cortisol levels, making you feel happier and more energetic.
72. Meditation helps curb food cravings.
The self-control and stress management that you learn through practicing mindfulness could help curb food cravings and break unhealthy eating habits. It lets you tap into what’s driving you to specific foods, Amber Stevens, integrative nutrition health coach and author of “Food, Feelings and Freedom.”
“Meditation lets you master your own mind, so you can pause and ask yourself, ‘Why is this ice cream important,’ and allow your mind to connect dots,” she says, adding that you’ll be open to explore, not critique, your eating habits.
73. Meditation reduces instances of binge eating.
Mindfulness meditation can decrease binge eating and emotional eating, according to a study published in Eating Behaviors.
74. Meditation could help you lose weight.
Research has linked meditation to more mindful eating, a boost in metabolism and increased energy levels, which suggests that it could help with weight loss.
75. You’ll better understand hunger cues.
If you tend to feel peckish in the afternoons, mindfulness could help you get in touch with the real reason why. It may not be actual hunger, says Pamela Hernandez, personal trainer and health coach.
“Mindfulness helps get sense how hungry they are and other emotions they are feeling that might lead them to overeat,” she says. “It creates a more mindful state, which gives you a better chance of pushing away from the table before you reach the stuffed feeling of overeating.”
76. It helps you forget about past wrongs.
“Rather than letting the past define (you), fully surrender to the now and embrace your journey in its entirety without shame or guilt,” says Anusha Wijeyakumar, wellness coach and meditation and mindfulness educator.
Meditation helps you leave the past in the past and drown out the noise that’s preventing you from experiencing inner peace, she says. You’ll sever any attachment to past wrongs and move forward.
77. You’ll quiet negative thoughts.
Learn to let go of the past and crush negative thoughts, which may be holding you back. Replace those negative thoughts with something positive.
“Change ‘I am not good enough’ into ‘I am more than enough,’” Wijeyakumar says.
78. You’ll learn to self-realize.
With meditation, you’ll become more clued into yourself and realize your true (or higher) self, and this can make you feel whole, complete and at ease, says William Cassidy, meditation and mindset coach.
“It’s that incomplete, conflicted feeling, like something is missing, broken or just not right is because you are not self-realized,” he says. “Meditation is the best way to reveal your true self and self realize.”
79. Meditation helps you create your best reality.
Busy schedules and life responsibilities may sometimes make you feel out of control with your life’s trajectory. Mastering your mind through meditation guides you to consciously create any reality that you want and live your best life, Cassidy says.
“When you master your mind, you control what you think, believe, feel, create and attract,” he says. “When you consciously create, your needs and wants are quickly and effortlessly fulfilled.”
80. You’ll tackle your never-ending to-do list.
Many of us struggle with concentration. That’s because we’re always multitasking and splitting our attention. Meditation helps with focus and concentration so that you can tackle your never-ending to-do list, says Lindsay Schroeder, spiritual wellness coach and mentor with Our & Are.
81. Meditation helps you track emotions.
Keeping track of emotions and bodily sensations could help someone manage stress, anxiety or mental health conditions, like bipolar disorder, says Nita Sweeney, author of “Depression Hates a Moving Target.”
82. You’ll become more observant.
Calming and centering your thoughts can help build observational skills. This is something Darrin Giglio says he uses as chief investigator with North American Investigations.
“Meditative techniques aid in keeping your head out of the clouds and attentive to what's going on right in front of you,” he says.
83. It helps you visualize your goals.
Positive visualization lets you see what you want, create goals and focus on achieving them. Meditation helps push out negative thoughts and pump yourself up so that you can meet your goals, says Candice Seti, a clinical psychologist and nutrition coach.
“During meditation, to picture a goal, repeat a mantra, or see yourself engaging in behaviors that lead to your goals, are all great ways to make those things actually happen,” she says.
84. Meditation lets you harmonize with your reality.
“Often we are unhappy or angry because we do not want to accept specific situations, events or even the way we react,” says Angy Tsafos, life coach and energy worker at The Net Life.
Meditation lets you connect with yourself and learn to be in harmony with your reality. It gives you space to see yourself and accept what’s truly going on without judgment.
85. You’ll feel more empathy.
Meditation has been shown to rewire your brain so that you’re more empathetic, which can improve relationships and help you deal with difficult people, says Tom Ingegno, a doctor of acupuncture and Chinese medicine. A study published in Scientific Reports found that meditation changed how people interact and helped some people better understand what others are going through.
86. Meditation helps manage chronic health conditions.
Meditation helps manage and even reduce the impact of symptoms of certain chronic health conditions, like arthritis, heart conditions, high blood pressure and others, says Dee Doanes, owner and meditation teacher at Shanti Atlanta Ayurveda and Meditation Retreat.
87. You’ll feel safe.
Meditation helps regulate the brain’s fear center and taking long, deep breaths could stimulate the vagus nerve, which reduces feelings of anxiety and being overwhelmed, says Christine Scott-Hudson, psychotherapist, owner of Create Your Life Studio and author of “I Love Myself.” This can help you reduce fear and make you feel safe.
88. Meditation increases gray matter in the brain.
Research suggests meditation increases the amount of gray matter in the brain, according to a study published in Psychiatry Research. Long-term meditation practitioners could see sustained attention, more compassion and better self-awareness.
89. You’ll feel more grateful.
Meditation can stimulate feelings of gratitude, Schroeder says. Generally feeling more grateful can make us feel happier and more compassion for others.
90. It makes you open to new ideas.
Meditation provides space to connect with new ideas, Shroeder says. “It often expands our understanding of what is possible for our lives, businesses, relationships and more,” she says.
91. You’ll be open to forgiveness.
The empathy and compassion that comes with meditation makes you more in tune with those around you, Mahalli says. This can also open you up to forgiveness.
92. Meditation can improve your workout.
A regular meditation practice boosts energy levels and improves our moods, which could actually enhance your workouts.
“Integrating elements of meditation into physical exercise can make your workout more meaningful,” says Patricia Moreno, fitness expert and coach for MYXfitness. “And, when we focus our attention and are mindful of our thoughts, this intention extends beyond the workout to help us tackle other challenges we face in our day-to-day lives.”
93. You can learn to manage money.
Practicing mindfulness brings intention to your actions, which makes all aspects of life better. Meditation can easy financial-related stress and anxiety and learn healthier money habits.
94. You’ll be a better communicator.
Meditation eases anxiety and heightens compassion and empathy, which, in turn, will help you communicate better.
95. You can manage ADHD.
Mindfulness meditation training helped ease symptoms of attention deficit hyperactivity disorder (ADHD) in adults, according to research published in the Journal of Attention Disorders.
96. Meditation could help with mental health conditions.
The way meditation interacts with the brain could help relieve some of the symptoms and effects of some mental health conditions. In some cases, it could alleviate or reduce the need for medication.
97. It helps stave off illness.
Meditation shows a positive impact on our mental state, which could keep illness away. Several studies have shown meditation could help people with cancer, high blood pressure, menopause, digestive health issues and more.
98. It will help you find a sense of purpose.
Meditation lets you tap into your inner self and delve into your true passion, ultimately helping you define what makes you happy and find a sense of purpose.
99. Meditation gives you an escape.
It’s likely you regularly encounter stressful situations and continue to take on more work and responsibility. Meditation—including focusing on your breath and looking inward—offers a rare escape into your thoughts.
100. You’ll learn to truly breathe.
Meditation teaches you how to breathe mindfully. One breathing technique is the 4-7-8 breath: inhale for four counts through your nose, hold the breath for seven counts and exhale through the mouth for eight counts, says Scott-Hudson. Shifting how you breathe regulates emotions, which is an important coping mechanism.
INSTRUCTION FOR MEDITATION:-
1.Getting Comfortable Before You Meditate
Choose a quiet, peaceful
environment. Meditation should be
practiced in a peaceful location. A tranquil environment will enable you to focus exclusively on
the task at hand and avoid external stimuli and distractions. Find a place
where you will not be interrupted for the duration of your meditation—whether
it lasts 5 minutes or half an hour. The space does not need to be very large—a
walk-in closet or even an outdoor bench can be used for meditation as long as
you have privacy.
·
For those new to meditation, it's especially important to avoid
any external distractions. Turn off TV sets, phones, or other noisy appliances.
·
If you play music, choose calm, repetitive tunes to avoid
breaking your concentration. You can also play white noise or quiet nature
sounds, like running water.
·
Your meditation space does not need to be completely silent, so
you won’t need earplugs. The sound of a lawnmower or dog barking shouldn't
prevent effective meditation. In fact, being aware of these noises without
letting them dominate your thoughts is an important component of meditation.
·
Meditating outside works for many so long as you don't sit near
a busy roadway or another source of loud noise. You can find peace under a tree
or sitting on some lush grass in a favorite corner of a garden.
2. Wear comfortable clothes.
One of the major goals of meditation is to calm the mind and block out external distractions. This can be difficult if you feel physically uncomfortable due to tight or restrictive clothing. Try to wear loose clothing during meditation practice and make sure to remove your shoes
· Wear a sweater or cardigan if you plan on meditating someplace cool, or bring a blanket or shawl you can wrap around yourself. You don’t want the sensation of feeling cold to consume your thoughts.
If you are in a place where you can't easily change your clothes, do your best to make yourself as comfortable as possible. Try just taking off your shoes.
3.Decide How Long You Want To
Meditate.
Before you begin, you should decide how long you are going to meditate. While many seasoned meditators recommend 20-minute sessions twice a day, beginners can start by doing as little as 5 minutes once a day.
Once you have decided on a time frame, try to stick to it. Don't just give up because you feel like it isn't working. It will take time and practice to achieve successful meditation. Right now, the most important thing is to keep trying.
Find a way to keep track of your meditation time without distracting yourself. Set a gentle alarm to alert you when your time is up. Or time your practice to end with a certain event—such as the sun hitting a certain spot on the wall.
4. Do some stretches before you start to prevent stiffness.
Meditation usually involves sitting in one spot for a certain period of time, so it is important to release any tension or tightness before you begin. A couple of minutes of light stretching can help prepare both your body and mind for meditation. It will also prevent you from focusing on any sore spots instead of relaxing.
Remember to stretch your neck, shoulders, and lower back—especially if you've been sitting in front of a computer. Stretching out your legs—with an emphasis on the inner thigh—can be helpful when meditating in the lotus position.
If you don’t already know how to stretch, consider learning different stretching techniques to try before you meditate. Many meditation experts recommend doing light yoga stretches before meditation.
5. Sit In A Comfortable Position.
It is very important that you are comfortable while you meditate, so finding the best position for you is the goal.[7] Traditionally, meditation is practiced by sitting on a cushion on the ground in either a lotus position or half-lotus position, but this position can be uncomfortable if you lack flexibility in your legs, hips, and lower back. You want to find a posture that allows you to sit with a balanced, tall, and straight posture.
·
You
can sit—with or without crossing your legs—on a cushion, chair, or meditation
bench.
·
Once
seated, your pelvis should be tilted forward enough to center your spine over
your "sit bones," the 2 bones in your behind that bear your weight
when seated. To tilt your pelvis into the right position, sit on the forward
edge of a thick cushion or place something about 3 or 4 inches (7.6 or
10.2 cm) thick under the back legs of a chair.
·
You
can also a use a meditation bench, which is usually built with a tilted seat.
If you’re using a bench that’s not tilted, put something under it, so it tilts
forward between .5 to 1 inch (1.3 to 2.5 cm).
6. Straighten your spine once you’re seated.
Good posture during meditation will keep you more comfortable.[9] Once you’re in a comfortable position, focus on the rest of your back. Start from your bottom and think about each vertebra in your spine as balancing one on top of another to support the whole weight of your torso, neck, and head.
·
It
requires practice to find the position that allows you to relax your torso with
only slight effort being used to maintain your balance. Whenever you feel
tension, relax the area. If you can't relax it without slumping, check the
alignment of your posture and seek to rebalance your torso, so those areas can
relax.
·
The
most important thing is that you are comfortable, relaxed, and have a balanced
torso, so your spine can support all of your weight from the waist up.
·
The
traditional hand placement involves resting your hands in your lap, palms
facing upward, with your right hand on top of your left. However, you can also
rest your hands on your knees or leave them hanging down by your side
7. Close your eyes if it helps you focus and relax.
Meditation can be performed with the eyes open or closed. As a beginner, it is often best to try meditating with closed eyes in order to avoid visual distractions.
·
Once
you have grown accustomed to meditation, you can try practicing with your eyes
open. This tends to help if you find yourself falling asleep when meditating
with your eyes closed or if you experience disturbing mental images, which
happens to a small number of people.
·
If
you keep your eyes open, you will need to keep them "soft" by not
focusing on any one thing in particular.
·
You
don't want to go into a trance-like state. The goal is to feel relaxed, yet
alert.
8. Follow your breathing.
The most basic and universal of all meditation techniques, breathing meditation, is a great place to start your practice.[12] Pick a spot above your navel and focus on that spot with your mind. Become aware of the rising and falling of your abdomen as you breathe in and out. Don't make a conscious effort to change your breathing patterns. Just breathe normally.
·
Try
to focus on your breathing and only your breathing. Don't think about your breathing or pass any sort of
judgment of it (e.g., "That breath was shorter than the last one.").
Just attempt to know your breath and be aware
of it.
9. Focus on mental images to guide your breathing.
Imagine a coin sitting on the spot above your navel and rising and falling with each breath. Or picture a buoy floating in the ocean that’s bobbing up and down with the swell and lull of your breathing. Alternatively, imagine a lotus flower sitting in your belly and unfurling its petals with every intake of breath.[13]
·
Don't
worry if your mind starts to wander. You are a beginner, and meditation takes
practice. Just make an effort to refocus your mind on your breathing and try to
think of nothing else.
10. Repeat a mantra to help you focus.
Mantra meditation is another common form of meditation that involves repeating a mantra (a sound, word, or phrase) over and over until you silence the mind and enter a deep, meditative state. The mantra can be anything you choose, so long as it’s easy to remember.[14]
·
Some
good mantras to start with include words like "one,"
"peace," "calm," "tranquil," and
"silence."
·
If
you want to use more traditional mantras, you can use the word "Om,"
which symbolizes omnipresent consciousness. Or you can use the phrase
"Sat, Chit, Ananda," which means "Existence, Consciousness,
Bliss."
·
Silently
repeat the mantra over and over to yourself as you meditate, allowing the word
or phrase to whisper through your mind. Don't worry if your mind wanders off.
Just refocus your attention and refocus on the repetition of the word.[15]
·
As
you enter a deeper level of awareness and consciousness, it may become
unnecessary to continue repeating the mantra.
11. Try concentrating on a simple visual object to relieve stress.
In a similar way to using a mantra, you can use a simple visual object to focus your mind and allow you to reach a level of deeper consciousness. This is a form of open-eye meditation, which many meditators find helpful.
·
The
visual object can be anything you wish. The flame of a lit candle can be
particularly pleasant. Other possible objects to consider include crystals,
flowers, or pictures of divine beings, such as the Buddha.
·
Place
the object at eye level, so you don't need to strain your head and neck to view
it. Gaze at it until your peripheral vision starts to dim and the object
consumes your vision.
·
Once
you are focused entirely on the object, you should feel a sense of profound
serenity.
12. Practice visualization if you prefer to focus inward.
Visualization is another popular meditation technique. One common type of visualization involves creating a peaceful place in your mind and exploring it until you reach a state of complete calm. The place can be anywhere you like; however, it should not be entirely real. You want to imagine a unique place that’s personalized for you.
·
The
place you visualize could be a warm, sandy beach, a flower-filled meadow, a
quiet forest, or a comfortable sitting room with a roaring fire. Whatever place
you choose, allow it to become your sanctuary.
·
Once
you have mentally entered your sanctuary, allow yourself to explore it. Don’t
work to "create" your surroundings. It’s as if they are already
there. Just relax and allow the details to come to the forefront of your mind.
·
Take
in the sights, sounds, and scents of your surroundings. Feel the fresh breeze
against your face or the heat of the flames warming your body. Enjoy the space
for as long as you wish, allowing it to naturally expand and become more
tangible. When you are ready to leave, take a few deep breaths, then open your
eyes.
·
You
can come back to this same place the next time you practice visualization, or
you can simply create a new space.
13. Do a body scan to find and release tension.
Doing a body scan involves focusing on each individual body part in turn and consciously relaxing it. To begin, sit or lie down in a comfortable position. Close your eyes and begin to focus on your breathing, then gradually move your attention from one part of your body to another. Notice the sensations you feel as you go.[19]
·
You
may find it helpful to start at the bottom and work your way up. For example,
concentrate on whatever sensations you can feel in your toes. Make a conscious
effort to relax any contracted muscles and release any tension or tightness in
your toes. When your toes are fully relaxed, move upwards to your feet and
repeat the relaxation process.
·
Continue
along your body, moving from your feet to the top of your head. Spend as much
time as you like focusing on each part of your body.
·
Once
you have completed the relaxation of each individual body part, focus on your
body as a whole and enjoy the sensation of calmness and looseness you have
achieved. Focus on your breathing for several minutes before coming out of your
meditation practice.
· With regular practice, this technique can make you more aware of the various sensations in your body and help you deal with them appropriately.
14. Try heart chakra meditation to tap into feelings of love and compassion.
The heart chakra is one of 7 chakras, or energy centers, located within the body. The heart chakra is located in the center of the chest and is associated with love, compassion, peace, and acceptance. Heart chakra meditation involves getting in touch with these feelings and sending them out into the world. To begin, get into a comfortable position and focus on the sensations of your breathing.[21]
·
As
you become more relaxed, imagine a green light radiating from your heart.
Imagine the light filling you with a sensation of pure, radiant love.[22]
·
Picture
the love and light radiating throughout your entire body. From there, allow it
to radiate outward from your body and enter the universe around you.[23]
·
Take
a few moments to simply sit and feel the positive energy within and around you.
When you’re done, gradually allow yourself to become aware of your body and
your breath again. Gently wiggle your fingers, toes, and limbs, then open your
eyes.[24]
15. Try walking meditation to relax and exercise at
the same time.
Walking meditation is an alternate form of meditation that involves observing the movement of the feet and becoming aware of your body's connection to the earth.[25] If you plan on performing long, seated meditation sessions, try breaking them up with some walking meditation.
·
Choose
a quiet location to practice your walking meditation with as few distractions
as possible. Remove your shoes if it’s safe to do so.
·
Hold
your head up with your gaze directed straight ahead and your hands clasped
together in front of you. Take a slow, deliberate step with your right foot.
After taking the first step, stop for a moment before taking the next. Only 1
foot should be moving at any given time.
·
When
you reach the end of your walking path, stop completely with your feet
together. Then pivot on your right foot and turn around. Continue walking in
the opposite direction using the same slow, deliberate movements as before.
· While practicing walking meditation, try to focus on the movement of the feet and nothing else. This intense focus is similar to the way that you focus on the rising and falling of your breath during breathing meditation. Try to clear your mind and become aware of the connection between your foot and the earth below it.
16. Try to meditate at the same time every day.
Scheduling your meditation practice for the same time each day will help it become part of your everyday routine. If you meditate daily, you’ll experience its benefits more profoundly.
·
Early
morning is a good time to meditate since your mind has not yet become consumed with
the stresses and worries of the day.
·
It
is not a good idea to meditate directly after eating. If you’re digesting a
meal, you may feel uncomfortable and less able to concentrate.
17. Take a guided meditation class to hone your techniques.
If you want additional guidance, consider taking a meditation class with an experienced teacher. You can find a range of different class types by searching online.
·
Local
gyms, spas, schools, and dedicated meditation centers offer classes in many
locations.
·
You
can also find a wide range of guided meditations and instructional videos on
YouTube.
·
For
a more immersive experience, look into attending a spiritual retreat where you
will spend several days or weeks in intensive meditation. Vipassana Meditation
offers free 10 day retreats at centers throughout the world.[28]
18. Read spiritual books to learn more about meditation.
Though not for everyone, some people find that reading spiritual books and sacred writings helps them understand meditation and inspires them to strive for inner peace and spiritual understanding.
·
Some good books to start with include A Profound Mind: Cultivating Wisdom in Everyday Life by
the Dalai Lama, The Nature of Personal Reality by
Jane Roberts, "A New Earth" by Eckhart Tolle, and One-Minute Mindfulness by Donald Altman.
·
If you wish, you can pick out elements of wisdom that resonate
with you from any spiritual or sacred texts and reflect on them during your
next meditation session.
19. Practice mindfulness in your everyday life.
Meditation doesn't have to be limited to your practice sessions. You can also practice mindfulness throughout your day-to-day life. Simply work on being aware of what is happening both inside and around you at any given moment throughout the day.[29]
·
For
example, in moments of stress, try to take a few seconds to focus solely on
your breathing and empty your mind of any negative thoughts or emotions.
·
You
can also practice mindfulness when you eat by becoming aware of the food and
all the sensations you experience as you eat.
·
No
matter what actions you perform in your daily life—whether it's sitting at a
computer or sweeping the floor—try to become more aware of your body's
movements and how you feel in the present moment. This focus and awareness is
living mindfully.[30]
20. Try grounding exercises to help you be more present.
Grounding is a technique to help you practice mindfulness in everyday life. All you need to do is focus directly on something in your surroundings or a specific sensation in your body.
·
For
example, you might focus on the blue color of a pen or folder on a table near
you or examine more closely the feeling of your feet on the floor or your hands
resting on the arms of your chair. Try doing this if you feel like you are
distracted or you find your mind is wandering, or if you are feeling stressed.
·
You
can also try focusing on multiple sensations at once. For example, pick up a
keyring and pay attention to the sounds the keys make, the way they feel in
your hand, and even their metallic smell.
21. Maintain a healthy lifestyle in addition to meditating.
While meditation can improve your overall health and wellbeing, it works best if you combine it with other healthy lifestyle practices. Try to eat healthy food.
·
Avoid
watching too much television, drinking alcohol, or smoking before meditation.
These activities are unhealthy, and they can numb the mind—preventing you from
achieving the level of concentration necessary for successful meditation.
22. View meditation as a journey rather than a goal.
Meditation is not a goal that you can complete, like trying to get a promotion at work. Viewing meditation just as a tool to achieve a certain goal (even if your goal is to be enlightened) would be like saying the goal of a stroll on a beautiful day is to walk a mile. Focus instead on the process and experience of meditation itself, and don't bring the desires and attachments that distract you in day-to-day life into your meditation practice.
When beginning, you shouldn't be too concerned with the quality of the meditation itself. As long as you feel calmer, happier, and more at peace at the end of your practice, your meditation was successful.
HISTORY OF MEDITATION:-
Meditation
is an ancient practice that is believed to have originated in India several
thousand years ago. Throughout early history, the practice was adopted by
neighboring countries quickly and formed a part of many religions throughout
the world.
The
terminology used today to “meditate” was not introduced until the 12th century
AD, coming from the Latin word meditatum.
Ancient history
The
earliest documented records that mentioned meditation involved Vedantism, which
is a Hindu tradition in India, around 1500 BCE. However, historians believe
that meditation was practiced before this time, as early as 3000 BCE.
Between
600-500 BCE, the development of other meditation forms was recorded in Taoist
China and Buddhist India, although the exact origins of these practices,
particularly Buddhist meditation, continue to be debated among historians. The
formula to the salvation of morality, contemplative concentration, knowledge,
and liberation were believed to involve meditation as a central component.
The Yoga
Sutras of Patanjali, outlining the eight limbs of yoga, was compiled
between 400-100 BCE. During this same period, the Bhagavad Gita was
written, which discusses the philosophy of yoga, meditation, and the practice
of living a spiritual life.
The
practice of meditation also spread to other cultures in the West via the Silk
Road to influence religions such as Judaism. Later, in the 3rd century AD,
Plotinus developed meditative techniques; however, they were not easily
integrated into the Christian faith.
Early history
A
Japanese monk, Dosho, discovered Zen on a visit to China in 653 and introduced
the practice of meditation to Japan upon his return to the country, opening the
first hall for meditation. The practice grew significantly in Japan from the
8th century AD onward, bringing the practice of meditation with it.
The
term “meditate” originates from the Latin word meditatum, which
means, “to ponder.” Monk Guigo II introduced this terminology for the first
time in the 12th century AD.
Middle Ages and modern history
Throughout
the Middle Ages, the practice of meditation grew and developed into many
religious traditions as a form of prayer, such as Jewish meditation.
In
the 18th century, the ancient teachings of meditation began to become more
popular among the population of Western cultures.
In
1927, the book “Tibetan Book of the Dead” was published, which attracted
significant attention from Westerners and excited interest about the practice.
This was followed by the Vipassana movement, or insight
meditation, which began in Burma in the 1950s. “The Dharma Bums” was published
in 1958, attracting more attention to meditation at this time.
In
1979, the Mindfulness-Based Stress Reduction (MBSR) program was founded in the
United States, which used meditative techniques in the treatment plans for
patients with chronic diseases.
Since this time,
meditation has become FUSIOUOIDFUSOIUFDO increasingly more common, such
that a survey in 2007 found that almost 1 in 10 Americans has meditated. It
plays a central role in many religious traditions and rituals, in addition to
helping individuals to manage stress and improve overall well-being.
ENDING
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